It’s no secret that when most guys decide to start lifting weights, they do it to try and improve on one of these three muscle groups: their chest, arms and/or abs.

Well, Bullz-Eye.com fitness editor Mike Furci has you covered on one of those three muscle groups in his two-part guide: Nine weeks to bigger arms.

In part one, Mike discusses how to train your biceps, with a focus on four fundamental principles: variety, concentration, form (not poundage) and work the muscles from all angles. Mike also details the exercises, tempo and sets you should use to help develop?your biceps.

In part two, Mike writes about triceps and once again gives you the exercises, tempo and sets you need to complete your?goal?of bigger arms.